Fruits

12 round fruits to make your 2024 diet healthier • PhilSTAR Life

Everything that is round —from fashion to accessories, to what you offer on the Media Noche table — is the norm of the festive New Year. Traditionally, Filipinos would prepare 12 different varieties of round fruits on New Year’s Eve to usher in good luck.

There is a rainbow of options varying in sweetness and nutrition. There are various berries, even tropical delights. Round fruits are not only delicious, they are also brimming with essential nutrients, vitamins, and minerals. When you include these round fruits in your regular diet, you can enjoy a palatable and health-promoting approach to eating. 

We are required to eat a minimum of five servings (equivalent to two and a half cups) of fruits and vegetables daily. Eat them fresh, blend them into smoothies, mix them in salads, and add them to your breakfast oats. Let your culinary imagination go wild and successfully blend these fruits into your daily plate. 

What 12 round fruits did you serve yesterday that you plan to keep as part of your diet the whole year? Let us explore 12 of the most nutritious round fruits available to us in the grocery store or wet markets. 

Blueberries are small in size but large in nutrition. Full of antioxidants, fiber, and vitamins C and K, they have been reported to improve brain function and heart health, and reduce inflammation. Other berries like strawberries, raspberries and blackberries are also full of antioxidants, vitamins and dietary fiber. These superfoods enhance brain function, support heart health, and boost overall immunity. 

Blueberries may be small in size but they are rich in antioxidants, fiber, vitamins C and K! Benefits include improved heart health and brain function.

Kiwi fruit, with unique green flesh and tiny black seeds, is an excellent source of vitamin C, vitamin K, fiber, and antioxidants. This fruit supports digestion, boosts immune function, promotes heart health, and improves skin health. 

Oranges are valued for their high vitamin C content, which supports immune function, collagen production, and antioxidant activity. They also provide fiber, potassium and other essential nutrients that contribute to overall health and well-being. They also improve skin health and regulate blood pressure. Their tangy flavor adds zest to any dish. 

Orange you glad you love this vitamin C-rich fruit?: Oranges can improve skin health and aid in regulating blood pressure.

Apples, a delicious superfruit, offer a good source of dietary fiber, vitamin C and various antioxidants. The fruit has been associated with improved digestive health, reduced risk of chronic diseases, increased immunity levels, and potentially lower cholesterol levels. 

Cherries, whether sweet or tart, are a delicious round fruit that boasts an array of nutritional benefits. They are rich in antioxidants, particularly anthocyanins and quercetin, which have been studied for their potential to combat inflammation, support exercise recovery, and promote sleep quality. These delightful round fruits are not just a treat for the taste buds; they also offer a range of health benefits. 

Cherries are rich in antioxidants, particularly anthocyanins and quercetin, which help combat inflammation, support exercise recovery, and promote sleep quality.

Grapes, readily available in various colors and flavors, provide a natural source of hydration, as well as antioxidants such as resveratrol and flavonoids. These compounds are associated with potential protective effects against heart disease and cognitive decline. 

Cantaloupe, a juicy and fragrant round fruit, is an excellent source of vitamin A, vitamin C, potassium and other essential nutrients. Cantaloupe’s high water content, along with its vitamins and antioxidants, may contribute to skin health, hydration, and overall well-being. 

Pears are rich in folate, vitamin C, copper and potassium. They’re also a good source of polyphenol antioxidants. Pears offer dietary fiber, including prebiotics, which promotes bowel regularity, constipation relief, and overall digestive health. To get the most fiber from your pear, eat it with the skin on. Eating pears regularly may also reduce stroke risk. Pears may help reduce your risk of type 2 diabetes due to their fiber and anthocyanin contents. 

Guava is loaded with nutrients. Not only does it have more vitamin C than orange, guava is also rich in other antioxidants and has been shown to have a number of health benefits. One of the key nutrients found in guava is fiber. Fiber has been shown to help with digestion by both solidifying and softening stool. This can ease the symptoms of both diarrhea and constipation. 

Pomelo fruit is rich in powerful antioxidants like vitamin C. It also contains protein and fiber, which can aid digestion and help you feel full for a longer period of time after eating. Some of its health benefits include reduced cholesterol levels, improved immunity, enhanced digestive health, protection against chronic disease, decreased cancer cell growth, slowed signs of aging, and reduced microbial growth. 

Chico, a powerhouse of antioxidants, is rich in iron, copper, calcium, magnesium, potassium and phosphorus. Studies claim that the tropical fruit is dense with vitamins A and C, and has some micronutrients of the B vitamin complex. It is also rich in dietary fiber. 

Mangosteen, hailed as the “Queen of Fruits,” contains chemicals that might act as antioxidants and fight infections. People have used mangosteen for serious gum infections, obesity, muscle strength and diarrhea. Mangosteen is antioxidant-rich and is one of the best superfoods to fight free radicals and heal damaged cells.

Round fruits don’t just bring good luck, but provide a wide range of health-boosting antioxidants. Incorporate them in your daily diet for a stronger, healthier you.




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